Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tempeh vs. Béchamel sauce — In-Depth Nutrition Comparison

Compare

How are tempeh and béchamel sauce different?

  • Tempeh is higher in copper, manganese, iron, phosphorus, magnesium, vitamin B3, vitamin B2, and vitamin B6; however, béchamel sauce is richer in vitamin B12.
  • Daily need coverage for copper for tempeh is 61% higher.
  • Tempeh contains 54 times more manganese than béchamel sauce. While tempeh contains 1.3mg of manganese, béchamel sauce contains only 0.024mg.
  • Tempeh has less sodium.

Tempeh and Sauce, homemade, white, thin are the varieties used in this article.

Infographic

Tempeh vs Béchamel sauce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tempeh
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +440%
Contains more PotassiumPotassium +152.8%
Contains more IronIron +1185.7%
Contains more CopperCopper +4207.7%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +163.4%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +5316.7%
Contains more CalciumCalcium +13.5%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tempeh
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B2Vitamin B2 +94.6%
Contains more Vitamin B3Vitamin B3 +911.5%
Contains more Vitamin B6Vitamin B6 +424.4%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +21.9%
Contains more Vitamin B12Vitamin B12 +275%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
4
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more ProteinProtein +438.2%
Contains more FatsFats +60.5%
Contains more OtherOther +12.5%
Contains more WaterWater +35.2%
~equal in Carbs ~7.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +171.1%
Contains less Sat. FatSaturated fat -15.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Béchamel sauce
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Béchamel sauce DV% diff.
Copper 0.56mg 0.013mg 61%
Manganese 1.3mg 0.024mg 55%
Protein 20.29g 3.77g 33%
Iron 2.7mg 0.21mg 31%
Phosphorus 266mg 101mg 24%
Polyunsaturated fat 4.3g 1.586g 18%
Magnesium 81mg 15mg 16%
Vitamin B3 2.64mg 0.261mg 15%
Sodium 9mg 328mg 14%
Vitamin B6 0.215mg 0.041mg 13%
Vitamin B2 0.358mg 0.184mg 13%
Vitamin B12 0.08µg 0.3µg 9%
Vitamin A 0µg 73µg 8%
Zinc 1.14mg 0.42mg 7%
Potassium 412mg 163mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Fats 10.8g 6.73g 6%
Selenium 0µg 3.3µg 6%
Folate 24µg 9µg 4%
Calories 192kcal 105kcal 4%
Cholesterol 0mg 8mg 3%
Choline 14.1mg 3%
Saturated fat 2.539g 2.152g 2%
Vitamin B1 0.078mg 0.055mg 2%
Calcium 111mg 126mg 2%
Vitamin C 0mg 0.8mg 1%
Monounsaturated fat 3.205g 2.67g 1%
Vitamin E 0.17mg 1%
Vitamin K 0.6µg 1%
Vitamin B5 0.278mg 0.339mg 1%
Net carbs 7.64g 7.3g N/A
Carbs 7.64g 7.4g 0%
Sugar 4.78g N/A
Fiber 0.1g 0%
Tryptophan 0.194mg 0.046mg 0%
Threonine 0.796mg 0.147mg 0%
Isoleucine 0.88mg 0.198mg 0%
Leucine 1.43mg 0.32mg 0%
Lysine 0.908mg 0.259mg 0%
Methionine 0.175mg 0.082mg 0%
Phenylalanine 0.893mg 0.157mg 0%
Valine 0.92mg 0.219mg 0%
Histidine 0.466mg 0.089mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Tempeh
15%
Béchamel sauce
Minerals Daily Need Coverage Score
73%
Tempeh
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 319mg)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 0.387g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.